Chickpea and White Bean Hummus

Chickpea and White Bean Hummus
Contributor

The possibilities are endless when it comes to homemade hummus. This chickpea-based spread is simple to make and can easily be customized to fit your taste or the ingredients you have on hand. Once you have the basic method down, substitute your favorite beans, spices, and flavorings. Try this hummus recipe drizzled with olive oil, topped with wedges of hard-boiled egg, and sprinkled with a pinch of smoked paprika.

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12
Servings
135
Calories Per Serving
Deliver Ingredients

Ingredients

  • 15 Ounces (one can) garbanzo beans (chickpeas), drained
  • 15 Ounces (one can) small white beans, drained
  • 5 Tablespoons tahini
  • 4 cloves garlic, minced
  • Juice of one lemon
  • 1 Teaspoon ground cumin
  • Olive oil
  • Salt, to taste

Directions

Add the beans, tahini, garlic, lemon juice, and cumin to the bowl of a food processor. Add 3 tablespoons of olive oil and pulse the ingredients a few times until a paste forms. Then, add more olive oil (a tablespoon at time), pulsing a few times after each addition until the desired consistency is reached.

Taste the hummus and add salt to taste.

Nutritional Facts

Total Fat
4g
6%
Sugar
1g
1%
Saturated Fat
1g
4%
Carbohydrate, by difference
19g
15%
Protein
7g
15%
Vitamin A, RAE
1µg
0%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
67mg
7%
Fiber, total dietary
6g
24%
Folate, total
68µg
17%
Iron, Fe
2mg
11%
Magnesium, Mg
38mg
12%
Manganese, Mn
1mg
56%
Niacin
1mg
7%
Phosphorus, P
135mg
19%
Selenium, Se
2µg
4%
Sodium, Na
163mg
11%
Water
46g
2%
Zinc, Zn
1mg
13%

Chickpea Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Chickpea Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.